fruit raita recipe | healthy mix fruit raita | easy mixed fruit raita |


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Fresh Fruit Raita ( Calcium Rich Recipe )

ताज़े फलों का रायता की रेसिपी - हिन्दी में पढ़ें (Fresh Fruit Raita ( Calcium Rich Recipe ) in Hindi) 
તાજા ફળોનો રાઇતો ની રેસીપી - ગુજરાતી માં વાંચો (Fresh Fruit Raita ( Calcium Rich Recipe ) in Gujarati) 

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This sweet and delicious raita makes use of curds-which is a powerhouse of calcium. A cup of low-fat curd meets 25% of the adult recommended dietary allowance for calcium. So ensure that you include a cup of curd in your daily intake of food. This raita will ensure that you stock up on calcium through tasty means!

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Fresh Fruit Raita ( Calcium Rich Recipe ) recipe - How to make Fresh Fruit Raita ( Calcium Rich Recipe )

Preparation Time:    Cooking Time:    Total Time:     4Makes 4 servings
Show me for servings

Ingredients

To Be Mixed Into A Dressing
1 1/2 cups low-fat curds (dahi) , beaten
1/2 cup low-fat milk (99.7% fat-free)
1/2 cup chopped mint leaves (phudina)
1 tsp black salt (sanchal)
1/4 tsp finely ground pepper
salt to taste

Other Ingredients
1 1/4 cups chopped apple
1 tsp lemon juice
1 1/4 cups chopped pineapple
1/2 cup pomegranate (anar)
Method
    Method
  1. Combine the apple and lemon juice in a bowl and toss well.
  2. Add the pineapple and pomegranate, toss well and refrigerate to chill.
  3. Refrigerate the dressing for at least an hour.
  4. Just before serving, add the dressing and toss well.
  5. Serve chilled.

Handy tip:

    Handy tip:
  1. Use fresh low-fat curds and make sure the pineapple is not sour to avoid the addition of sugar.

Fresh Fruit Raita ( Calcium Rich Recipe ) recipe with step by step photos

if you like fruit raita

  1. If you like fruit raita, then also try other healthy raita recipes like
    • mint raita for weight loss | healthy pudina raita with low fat curds | calcium rich mint raita | with 7 amazing images.
    • healthy pumpkin raita recipe | kaddu ka raita | Indian pumpkin raita | pumpkin raita for weight loss | with 20 amazing images.
    • healthy cucumber raita | low calorie cucumber raita recipe | cucumber raita for weight loss | cucumber raita benefits | with 15 amazing images.

what is fruit raita made of?

  1. Fruit raita is made of 1 cup chopped apple, 1 cup chopped pineapple and 1/2 cup pomegranate (anar).
    To be mixed into a dressing
    1 1/2 cups curds (dahi) , beaten
    1/2 cup chopped mint leaves (phudina)
    1 tsp black salt (sanchal)
    1/4 tsp finely ground pepper
    salt to taste

For the dressing of fruit raita

  1. For the dressing of fruit raita, add 1 1/2 cups curds (dahi), beaten in a deep bowl. Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice. Curd is one of the richest source of proteincalcium and minerals. They help in weight reduction, good for your heart and build immunity. Being low in sodium, it is safe to be eaten by individuals with high blood pressure. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 
  2. Add 1/2 cup chopped mint leaves (phudina)Mint (pudina) being an anti-inflammatory reduces the inflammation in the stomach and shows a cleansing effect. Sipping on a healthy drink like fresh mint and lemon tea is the best option to overcome nausea for mums-to-be. Moreover it's vitamin A (10% of RDA) and vitamin C (20.25%) serve as an additional boost to bring relief from cough, sore throat and also cold. Mint (pudina) is a leafy vegetable which is sure to create nourishing dishes without piling on calories, carbs or fat for that instance. What is has to offer instead is FIBER. See here for detailed benefits of mint leaves
  3. Add 1 tsp black salt (sanchal).
  4. Add 1/4 tsp freshly ground black pepper.
  5. Add salt to taste.
  6. Mix well with a spoon. The dressing is ready. Refrigerate the dressing for at least an hour or till use.

how to make fruit raita

  1. For the fruit raita recipe | healthy mix fruit raita | easy mixed fruit raita, add 1 cup chopped apple in a bowl. Being low in sodium, apples are effective against high blood pressure because of its diuretic effect. Don't peel the fruit to get maximum apple benefits. Two-thirds of the fibre and lots of antioxidants are found in the peel. Apple benefits diabetics as the soluble fibre assists in regulating blood sugar and is heart friendly. See detailed 9 health benefits of apple
  2. Add 1 cup chopped pineapple. Packed with vitamin C (64.7 mg / cup), pineapple is one such fruit which boosts immunity. They help build our line of defence against diseases by building white blood cells (WBC). It is known for its laxative effect and overcome or prevent constipation. Pineapple is a rich source of Magnesium (54.8 mg / cup) which has a role to play in heart health. By reducing inflammation it helps to relieve the joint pain related to arthritis. Cons : Pineapple as a sole snack would not be recommended for diabetics. Paired with other high fiber and low glycemic index fruits, you can include it in small portions. Pineapple is not very low in calories nor carbs and hence not good for weight loss. See detailed benefits of pineapple
  3. Add 1/2 cup pomegranate (anar).  Pomegranate has anti-inflammatory properties. Pomegranate is considered as a heart-healthy fruit. Pomegranates contain nitrates which are shown to improve exercise performance. A study conducted on athletes stated that pomegranates if taken 30 minutes before exercise, significantly enhances the blood flow to the exercising muscles. High in vitamin C, a good source of fiber and low in calories, pomegranate juice contains antioxidants that will help to protect your blood lipids from oxidation and good for heart. See detailed benefits of pomegranate
  4. Add the prepared curd dressing.
  5. Toss well.
  6. Serve fruit raita recipe | healthy mix fruit raita | easy mixed fruit raita.

tips for fruit raita

  1. Use fresh curd for best flavour. 
  2. Make sure the pineapple is not sour to avoid the addition of sugar.
  3. To make this raita for upvas, avoid the use of mint, pepper powder, black salt and salt. Instead add rock salt (sendha namak).

health benefits of fruit raita

  1. Healthy mix fruit raita - rich in protein, calcium and fibre.
  2. Curd is a good source of protein and calcium both which aids in bone strengthening,
  3. The probiotic nature of curd makes it suitable and pleasing for the stomach too.
  4. Fruits like apple and pineapple have buntiful of fibre to maintain digestive health.
  5. The vitamin C and other antioxidants in pomegranate help to protect your blood lipids from oxidation.

Nutrient values (Abbrv) per serving
Energy95 cal
Protein4.3 g
Carbohydrates18.6 g
Fiber3.4 g
Fat0.4 g
Cholesterol0 mg
Sodium78.6 mg

RECIPE SOURCE : Top 10 Healthy FoodsBuy this cookbook

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